I was doing a 3 day football strength routine and I really liked the success I was getting off it, but I needed to swithc thigns up because I have done it for a couple months now. I took the standard 4 day bb routine and added a bit of variance to it. Whats your guys opinions on this? Im lookin mainly for strength, and i know 4 day routines arent the best but I was running a 3 day all summer so thought id switch it up.
Sunday: Shoulders/tri’s
Exercise Rep
Military Press 8-10
Military Press 6-8
Military Press 4-6
Upright rows 8-12
Upright rows 8-12
Lateral Raises 8-12
Lateral raises 8-12
Lateral raises 8-12
Close grip bench 8-10
Close grip bench 6-8
Overhead ext 8-12
Overhead ext 8-12
Cable Push down 8-12
Cable push down 8-12
Ab situps 50
Ab crunches with kness in air 30
Alternating situps (boxing style) 20
Monday: Back/traps/neck
Exercise Rep
Shoulder width pull ups failure
Shoulder width pull ups failure
Deadlifts 10-12
deadlifts 8-6
deadlifts 6-8
Bent over rows 8-12
Bent over rows 8-12
Bent over rows 8-12
Cable row 8-12
Cable row 8-12
shrugs 10-12
shrugs 8-10
Shrugs 6-8
Neck flexion front 8-12
Neck flexion front 8-12
Neck flexion back 8-12
Neck flexion back 8-12
Thursday: Chest/bi’s
Exercise Rep
Flat bench 8-10
Flat bench 6-8
Flat Bench 4-6
Incline dumbbell press 8-12
Incline dumbbell press 8-12
Incline dumbbell press 8-12
Flat flys 8-12
Flat flys 8-12
Barbell curls 8-12
Barbell curls 8-12
Barbell curls 8-12
Hammer curls* 8-12
Hammer curls* 8-12
* Alternate with inclince curls or preacher curls)
Friday: Legs/neck
Exercise Rep
Squats 8-10
Squats 6-8
Squats 4-6
Leg press 8-12
Leg press 8-12
Leg press 8-12
Leg curls 8-12
Leg curls 8-12
Leg ext 8-12
Leg ext 8-12
Standing calve raises 8-12
Standing calve raises 8-12
Standing calve raises 8-12
Neck flexion front 8-12
Neck flexion front 8-12
Neck flexion back 8-12
Neck flexion back 8-12 |
| Reply » modified 4 day routine, what do you think? |
looks solid. give it a go and see what happens.
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| Reply » modified 4 day routine, what do you think? |
You dont think i'd be better off modifiying it a bit more to suit strength gains? I dont liek 4 day routines as much but figure I'd try it out. Is there anything I should change? reps, sets, etc!
p.s. abs once a week seems so little compaired to the 3x a week i was doin before, plus the ones i had to do at wrestlign practice.
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| Reply » modified 4 day routine, what do you think? |
its all trial and error. try this routine for a while and see what works and what doesnt. personally I like it. but I found I do better with a 3 day routine. it took me a while of T/E to figure it out.
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| Reply » modified 4 day routine, what do you think? |
try routines....
at the long run, you'll modify it...
try again
then change a bit..
then try again..
it never ends
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| Reply » modified 4 day routine, what do you think? |
Looks Good Very Good Exercise Selection. Big Compund moves and you're squatting and deadlifting. Should work well..
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modified 4 day routine, what do you think?